Currently I'm follow this ppl routine:

PULL A:

• Deadlift 5x5

• Weighted Chin-up 5x5

• Lat Pull down 4x8-12

• Dumbbell Row 4x8-12

• Barbell row 4x8-12

• Dumbbell curl 4x8-12

• Machine preacher curl 4x8-12

• Bicep cable curl 4x8-12

• Shrugs 4x8-12

PUSH A: (heavy bench press and light OHP)

• Bench press 5x5
• Incline dumbbell press 4x8-12

• Dumbbell fly 4x-8-12

• Overhead press 4x8-12

• Lateral raises 4x8-12

• Rope tricep extension 4x8-12

• Bar tricep extension 4x8-12

• Skull crushers 4x8-12

LEG A: (lunges after squats literally kill me. I die every week and am reborn again. I think I'll live forever. Also them grip gainz.)

• Squat 5x5
• Dumbbell lunges 4x8-12 (each leg)
• Leg curl 4x8-12

• Standing calf raise (with dumbells in each hand) 4xMAX

• Abs/core work. Plank, side plank, superman, hollow hold. Hold each for 60s+, 4 sets.

PULL B: (barbell rows instead of deadlifts (gotta give legs time to recover) and bodyweight pull ups instead of weighted chin ups)

• Barbell Row 5x5
• Pull up 4xMAX

• Dumbbell Row 4x8-12

• Face pull 4x8-12

• Reverse grip curl 4x8-12

• Incline dumbbell curl 4x8-12

• Barbell curl 4x8-12

• Shrugs 4x8-12

PUSH B: (The only difference between push A and push B is reverse order of bench and OHP. Heavy OHP and light bench on push B)

• Overhead press 5x5

• Bench press 4x8-12

• Incline dumbbell press 4x8-12

• Dumbbell fly 4x-8-12

• Lateral raises 4x8-12

• Arnold press 4x8-12

• Tricep extension 4x8-12

• Tricep overhead extension with rope 4x8-12

• Skull crushers 4x8-12

LEGS B: (Another fun leg day! Woo! 40 deadlifts and 40 ATG front squats right after? How could that not be fun?)

• Deadlift 4x8-12

• Front squat 4x8-12

• Leg press 4x8-12

• Barbell glute bridge 4x8-12

• Seated calf raise 4xMAX

• Ab and core work. Decline plank, Weighted crunches, russian twist, deadbugs, back extensions.

NOTE: Sticking to the linear progress principle. This is most important for every exercise that is 5x5, I try to increase 5kg weekly for squats and deadlifts and 2.5kg for bench, overhead press, weigthed chin ups and barbell rows. After a stall, deload 10% and go AMRAP on last set. I write down every set, reps and weight I do and try to increase it somehow for other exercises as well. Either more reps or add more weight.

I found it on r/fitness. Look over at r/fitness for some routines also I'm doing cardio 3 times a week.